The primary purpose of a low-carb diet is to limit the intake of carbohydrates in the daily routine. Low carb foods are generally used to lose weight. Other than weight loss, healthy diet plans that are enriched with low carb foods have many health benefits such as reducing the risk of heart disease, diabetes and metabolic disorder.
Now the question is, why one should consider adding low carb food in one’s diet plan? The primary reason to take low carb foods is weight loss. Most of the people include low carb food to their diet plan in order to lose weight fast. Because of the speedy results of consuming low carb foods, most of the Hollywood stars go on healthy low carb diet plans to fit in the role requirement for a film. However, other important reasons to consume low carb foods are;
- Improved triglycerides
- To control diabetes
- To improve HDL i.e. “good” cholesterol
- To maintain a normal blood pressure
A healthy low-carb diet means a diet plan that restricts the amount of carbohydrates you can consume in your daily routine. Macro nutrient like Carbohydrates is present in many foods and beverages.
Natural sources of carbohydrates include:
- Grains
- Vegetables
- Fruits
- Milk
Advocates of the low-carb diet are of the view that limiting the consumption of carbohydrates will results in lower insulin levels. So when body doesn’t have enough energy it will start to burn stored fat for energy which ultimately helps in getting rid from excess weight and helps maintain a healthy lifestyle which is less risker in terms of other health diseases.
A healthy low-carb diet plan emphasizes on proteins (meat, poultry, fish and eggs) and no starchy vegetables. A healthy low-carb recipe generally excludes grains, beans, breads, sweets and starchy vegetables. Food that should be avoided includes;
- Sugar in any form
- Wheat and barley
- Trans Fats i.e. Hydrogenated oils
- Artificial Sweeteners
- Processed Foods
Diet plans made around the principle of low-carb foods can help to prevent or improve metabolic disorder, diabetes, high blood pressure and heart disease.
The dark side of consuming low carb food can be a temporary effect of:
- Headache
- Faintness
- Weakness
- Tiredness
But all these are temporary effects which are the results of reduced diet inflow. Within no time our body adjusts itself and a person gets use to of the healthy low carb diet.
Low carb foods that should be included in healthy low carb diet plan should be made up of following real and unprocessed foods;
Small portion of meat in the form of Beef, lamb, fish especially salmon or trout and chicken.
Vegetables such as spinach and broccoli.
Fruits including apples, blueberries, oranges, strawberries and pears.
Fats and Oils limited to Coconut, Olive and Cod Fish liver oil.
A sample menu for one week on a low carb diet plan is below for your reference;
Saturday
Breakfast: Omelet with vegetables, fried in preferably in Olive or Coconut oil.
Lunch: A bowl of Yogurt mixed with blueberries and a handful of nuts preferably almonds.
Dinner: Burger (Brown bread) with boiled vegetables.
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Sunday
- Breakfast: Boiled eggs with milk.
- Lunch: Burger with steamed vegetables.
- Dinner: Fish preferably Salmon.
Monday
Breakfast: Brown bread and butter.
Lunch: Salad with olive oil.
Dinner: Grilled steak of chicken or beef
Tuesday
Breakfast: Omelet with vegetables, fried in preferably in Olive or Coconut oil.
Lunch: Smoothie with protein powder.
Dinner: Salad bowl.
Wednesday
Breakfast: Boiled eggs with milk.
Lunch: Steak with Vegetables
Dinner: Steamed fish.
Thursday
Breakfast: Sausage and Egg Bites.
Lunch: Club Sandwich preferably without cheese.
Dinner: Hummus and bread.
Friday
Breakfast: Oatmeal.
Lunch: Cheese Burger.
Dinner: Steak with raw spinach.
Below are a few healthy low carb snack details along with healthy low carb food recipes; these healthy recipes help to lose weight fast.
Eggs and Vegetables Omelet
Ingredients include Eggs, Olive Oil, Onion, Broccoli, Carrots, and spices (depending on the taste).
Beef with Bell Peppers
Ingredients include Onions, Bell Pepper, Oil, beef, broccoli and spices (depending on taste)
Salad – Option 1
Ingredients include boiled eggs, chicken, lettuce, tomato, lemon, salt and pepper.
Salad – Option 2
Ingredients include Chicken breast, lettuce, tomato and cottage cheese, bacon, dressing sauce, salt and pepper.
Grilled Chicken Wings
Ingredients include Chicken wings, spices such as salt and pepper.
Sausages and Eggs
Ingredients include Sausages and Eggs.
Fried Chicken Breast
Ingredients include Oil, Chicken Breast, Garlic powder, salt and pepper.
A healthy low carb diet plan is the key ingredient which helps to maintain or improve general health. A healthy low carb food diet provides the body with essential nutrition and fulfills the energy needs of the body without gaining any excessive weight. A properly balanced diet with some exercise in daily routine can help a human being from a number of diseases and can also help in lowering health risks such as diabetes and hypertension
